Building an evening that ends in sleep
Most sleep advice starts too late — at the pillow, when the day has already decided.
The hour before bed does more work than the bed itself. If that hour is bright, loud and full of decisions, no amount of lying still will undo it — the nervous system is still running the day.
What helps is a sequence the body learns to recognise: lights down, screens away or dimmed, the same quiet sound, the same order of small tasks. The predictability is the active ingredient, not any single step.
Give it two weeks before judging. A routine only works once it stops being a decision, and that takes longer than most people allow before declaring that nothing helps them.